PHED Final
To calculate your basal metabolic rate women multiply their body weight by ________ and men multiply by ______.
10, 11
The recommended repetition range is ______ to improve muscular endurance
15-25 reps
What percent of Americans will acquire an STD?
25%
How often during the week do you need to exercise for health benefits?
30-45 min. /3-5 days
Which of the following is not considered a part of Tabata training:
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
Each pound of fat represents ____________ calories.
3500
Each gram of carbohydrate provides the human body with how many calories?
4
Water makes up __________ percent of the body weight.
50-70
A novice lifter should train at what percentage of 1-RM?
60-70%
The THR intensity zone you should exercise in if you want to maintain health
60-85%
Each gram of fat provides the human body with how many calories?
9
Hyperextension is
A joint extended beyond the normal range of motion
A good exercise prescription should include the following:
ALL
Fad diets typically
ALL
To successfully control your weight you must
ALL
Specific Adaptations to Imposed Demands
Adaptation will be specific to the demands of the exercise17.
Benefits of resistance training include:
All
Excessive sitting can result in:
All
The most common cancers are?
All
What affects the ROM around a given joint?
All
Recovery Time is:
Amount of time for the body to return to resting levels after exercise.
Repetitive Microtrauma is:
An injury which results from chronic repetitive motions that violate the integrity of our joints
The amount of heat needed to raise one gram of water one degree Celsius is a
Calorie
Which 3 nutrients provide energy (calories) for the body?
Carbohydrates, fat, & protein
Which of the following is NOT a health related component
Coordination
Which method of stretching is acceptable to do after the warm-up and before the workout?
Dynamic
Which of the following is not a beneficial weight management tip?
Eat only fruits and vegetables
Which of the following can cause a posterior bulging disc in the lumbar spine?
Excessive forward spinal flexion
The best way to prevent low back pain is to
Exercise your core, correct posture, lift heavy objects correctly, and improve overall health.
A warmer muscle has a decreased ROM
F
Aerobic, strength, and flexibility are the order in which you must complete your workout to see the most positive change.
F
Fartlek training is defined as periods of slow running with longer periods of water breaks
F
Fiber is a carbohydrate that is digested by the body.
F
For you to manage your weight long term you do not have to modify your behaviors.
F
If you are trying to gain weight it is not necessary to do any cardiovascular exercise.
F
If you have a body mass index greater than 20% you are considered overweight.
F
Instagram and YouTube are always a reliable place to get training tips.
F
It's beneficial to do weighted squats and deadlifts every day?
F
Malignant tumors are tumors that are not cancerous.
F
Once you lose weight, you will not have to be committed to your physical fitness or healthy diet anymore.
F
Overweight and obese are the same thing.
F
Personal Trainers are required by state law to by certified.
F
Strength training does not help increase lean body mass.
F
VO2max is also known as submaximal oxygen uptake.
F
When starting an exercise program, you should start with a short duration with high intensity and gradually increase the minutes and intensity to avoid undue fatigue and exercise-related injuries.
F
Which of the following is NOT a health related component
F
You must exercise in the morning to receive positive benefits.
F
You need a pre-workout supplement.
F
Which one of the following is not a component of skill?
Flexibility
When a muscle has too much tension, this causes it to relax:
GTO
The primary mover while performing a leg lift is
Hip Flexors
In order for you to have success with your fitness and wellness goals an individual should include all of the following except:
Include the 6 dimensions of skill related fitness
Which of the following is possible if the shoulder press is performed with the bar behind the head?
Increased risk of shoulder injury
A plank is an example of a _________ contraction
Isometric contraction
When a muscle stretches too fast, this causes it to contract:
Muscle Spindle
When seeking a qualified personal trainer, the most respected certifications are.
NSCA, ACE, NSCA, and ACSM
What is the most critical public health problem for the 21st century?
Obesity
If you are pregnant you can jog as your workout.
Only if you were jogging before you became pregnant.
Specificity of Training
Only the muscles trained will adapt and change in response to a given exercise
Which of the following is the most effective method of stretching for increasing ROM?
PNF
All of the following foods have a high glycemic index except?
Peaches
All of the following are benefits of health related fitness except:
Reduces resting metabolic rate
Which of the following is not a benefit of Functional Training
Requires a gym membership
Which of the following exercises is most likely to cause impingement syndrome
Shoulder Lateral Raise
When a muscle experiences atrophy, it gets ______
Smaller
The most common method of stretching is:
Static
The following are all types of flexibility techniques
Static, ballistic, dynamic, PNF
In order to reach your health and wellness goals you must include all of the following except:
Stress Management
75% of Americans are either overweight or obese.
T
All STD's are 100% preventable.
T
Anaerobic exercise does require oxygen to produce ATP.
T
Cancer is the abnormal. Uncontrolled growth of cells, which left untreated, will ultimately cause death.
T
Cardiovascular Endurance is the measure of how the lungs, heart and muscles work together during aerobic exercise.
T
Coconut water is a great source of electrolytes.
T
Compressive forces on the spine for an isometric side bridge are within the U.S. National Institute for Occupational Safety and Health guidelines
T
Curl-ups on a "swiss" ball are very hard on the discs in the back
T
Exercise accentuates weight loss while on a negative calorie diet.
T
Exercise is the second most component of weight control
T
Functionally, the job of the abdominals is to stop motion, not create motion
T
Inactivity for even a few days reverses your cardio respiratory gains.
T
Periodization is the best way to get training results
T
You can be too flexible?
T
Leg lifts/throws are contraindicated because _____________.
The hip flexors are recruited placing compressive forces on intervertebral discs
An activity tracker is an electronic device that has an accelerometer that tracks footsteps, calories, heart rate and quality of sleep.
True
Health is characterized by a complete state of well-being.
True
I can use the LSC-Cy Fair fitness center free as long as I am a current student.
True
Normal blood pressure is characterized as systolic under 120 and diastolic under 80.
True
Physical activity is any bodily movement produced by skeletal muscles and produces health benefits.
True
Sedentary Death Syndrome (SeDS) are deaths that are attributed to a lack of regular physical activity.
True
Which of the following is not a starch?
True
You should seek medical clearance if you answered yes to any of the PAR-Q questions.
True
What is the easiest way to tell if you are drinking enough water?
Urine
Which is the definition of hyperlaxity?
allows the joints to achieve a ROM that exceeds the normal range of motion
Fat that is solid at room temperature is:
both B & C
Wellness is defined as:
constant and deliberate effort to stay healthy and achieve the highest potential of well-being
The main function of minerals is to
help regulate body functions
Which of the following is not a benefit of flexibility training?
increases strength when used after the warm-up
The main elements in amino acids are
nitrogen, oxygen, carbon, and hydrogen
The amino acids that our body makes are called
non-essential
If the caloric intake is too low the body will?
slow the metabolic rate
The main function of carbohydrates is to
supplies energy during exercise
The main function of fat is to
supply energy at rest
Which is the definition of elasticity?
the ability to return to original resting length after passive stretch
Regarding an eccentric muscle contraction:
the length of the muscle lengthens
Regarding a concentric muscle contraction:
the length of the muscle shortens
Regarding an isometric muscle contraction:
the length of the muscle stays the same
Which is the definition of plasticity?
the tendency to assume a new and greater length after passive stretch
The ideal workout routing would be performed in the following order:
warm-up, workout, cool-down, stretch
The current fad diets of low carbohydrate/ high proteins can lead to.
water weight loss
Which of the following is not a starch?
Apple
Genetically modified organisms (GMOs) are considered safe by most developed nations.
F
Hyperflexion of the knee or neck is a safe way to increase range of motion
F
Exercise is a type of physical activity that is not planned or structured, and uses repetitive bodily movements with the intent to improve a component of Health.
False
Hypokinetic diseases are related to a poor immune system and low resting metabolic rate.
False
ATP is required for you to be able to live and exercise.
T
What is the recommended number of steps that you should take each day?
10,000
The recommended repetition range is ______ to improve strength in middle-aged and older individuals
10-15 reps
How many minutes should you perform cardio exercise if you want to maintain health:
30-45 minutes.
How many minutes should you perform cardiovascular exercise if you want to lose weight?
45-60 minutes.
30-60 seconds of high intensity exercise followed by 15-30 seconds of rest
60-89%
Why do most people not eat right?
All
Energy drinks are known to cause.
All of the above
Trans fat
All of the above
Cardiac Output is:
Amount of blood pumped by the heart in one minute of time.
Stroke Volume is:
Amount of blood pumped in one heart beat
The following are phases of Periodization
Anatomical Adaptation, Hypertrophy, Maximum Strength, Power
According to The U.S. National Institute for Occupational Safety and Health
Any compressive force above 3,300 newtons is unsafe
Progressive Overload
As adaption occurs, an increase in the stimulus is necessary
SMART goal includes all of the following except
Attainable
This form of stretching is characterized by its rapid, jerky movement:
Ballistic
Hyperflexion is
Bending a joint more than normal. Closing the angle at the joint
Which of the following is not considered cardiovascular exercise:
Billiards (Pool)
Impingement Syndrome is
Caused by rubbing of the supraspinatus against the acromion
The most effective frequency of stretching is:
Daily
Muscle will turn to fat when not used
False
Risk factors are lifestyle and genetic variable that may lead to disease or death, and one that is not modifiable is Obesity
False
Stage 2 High Blood Pressure is characterized by having diastolic pressure over 140 and systolic pressure over 80.
False
When a muscle experiences hypertrophy, it gets ______
Larger
Which of the following exercise isn't known to cause impingement syndrome?
Lateral Deltoid Raises
What resting heart rate is considered good?
Less than 59
Age is a contributing factor to flexibility?
T
The main function of vitamins is to
promote specific chemical reactions in the cells
To improve strength and power, _______ sets are recommended
2-4
How many times a week should you exercise if you want to lose weight
5-7
Lat Pulldowns behind the neck
Are potentially dangerous for the shoulders
One of the following is not one of the dimensions of wellness:
Biological
According to iEMG, a good exercise choice for the Pectoralis Major (chest) would be:
Decline dumbbell bench presses
Probiotics are the good bacteria in your stomach.
T
Range of Motion (ROM) is the ability to change directions rapidly.
T
Some exercises should be used with caution or not used at all because they are "high risk" exercises
T
The concept of periodization provides a theoretical training model that organizes the manipulation of the training variables for a specific period of time.
T
There are safe alternatives for most "bad" exercises.
T
There's no such thing as an ideal abdominal exercise for everybody
T
Tight hip flexors can contribute to gluteal amnesia?
T
To lose weight you must burn more calories than you consume.
T
VO2max is the amount of oxygen the body is able to utilize per minute of physical activity.
T
The following exercise doesn't put excessive stress on the lumbar spine (lower back)
The Swan
What affects your body weight?
diet, heredity, exercise
How many people die a year as a result of poor diet and lack of physical activity?
over 650,000
